Wednesday, 5/19/21
WOD
5 Minute AMRAP:
25/20 Calorie Bike
7 Bar Muscle Ups
Rest 5 Minutes
5 Minute AMRAP:
20/16 Calorie Bike
7 Bar Muscle Ups
Rest 5 Minutes
5 Minute AMRAP:
15/12 Calorie Bike
7 Bar Muscle Ups
Tuesday, 5/18/21
WOD
10 Minute AMRAP:
6 Burpee Box Jump Overs (24”/20”)
3-6-9-12 Etc…
Dumbbell Front Squats (50#/35#)
Core Conditioning
Tabata (8 Sets: :20 on/:10 rest):
Toes to Bar
Rest 2 Minutes
Tabata (8 Sets: :20 on/:10 rest):
Weighted Sit Ups
Monday, 5/17/21
Strength
5×3 Clean and Jerks @75%
*Drop and Reset Each Rep
WOD
For Time:
20/16 Calorie Row
20 Power Cleans
20/16 Calorie Row
20 Shoulder to Overhead
20/16 Calorie Row
20 Clean and Jerks
*(135#/95#)
Friday, 3/14/21
WOD
For Time:
400m Run
4 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
400m Run
2 Rounds:
10 Pull Ups
20 Push Ups
30 Air Squats
400m Run
1 Round:
20 Pull Ups
40 Push Ups
60 Air Squats
400m Run
Thursday, 5/13/21
WOD
For Time:
75/60 Calorie Bike
600m Kettlebell Farmers Carry (53#/35#)
*Every time you drop on the farmers carry do an additional 5/4 calories on the bike after the farmers carry is completed.
Wednesday, 5/12/21
WOD
For Time:
100-75-50
Double Unders
20-15-10
Deadlifts (275#/185#)
Core Strength
3 Sets: Max Effort L Sit Hold
3 Sets: Max Effort Hollow Body Hold
Tuesday, 5/11/21
WOD
For Time:
1k Row
60 Wall Balls (20#/14#)
90’ Handstand Walk
30 Step Ups (50#/35#) (24”/20”)
Rest 5 Minutes
30 Step Ups (50#/35#) (24”/20”)
90’ Handstand Walk
60 Wall Balls (20#/14#)
1k Row
Monday, 5/10/21
Strength
5×3 Clean and Jerks @70%
*Drop and Reset Each Rep
WOD
10 Minute AMRAP:
15 Devil’s Press (53#/35#)
30 Toes to Bar
Friday, 3/7/21
Strength
3×5 Tempo Back Squats
*5 Second Descent
WOD
For Time:
11-9-7-5
Muscle Ups
Snatches (155#/105#)
*15 Minute Time Cap
Thursday, 5/6/21
WOD
“Not So Functional Fitness”
5 Supersets:
5 Bench Press
15 Banded Tricep Push Downs
4 Supersets:
15 Dumbbell Arnold’s Press
15 Dumbbell Lateral Raises
3 Sets:
Barbell 21 Guns